1. Enjoy the journey:)

      Strength Strict Press 3-3-3-3-3-3   Wod For time: 100 Double Unders 20 Push Press, 115/75 lbs 75 Double Unders 15 Push Press, 115/75 lbs 50 Double Unders 10 Push Press, 115/75 lbs 25 Double Unders…Read More

  2. What is your mission?

      Strength Wendler Shoulder Press: Week 2 Shoulder Press 1x3 at 70% 1RM Shoulder Press 1x3 at 80% 1RM Shoulder Press 1x3+ at 90% 1RM Skill 1 Split Jerk (Pause At Dip, Pause At Receiving), 75% 1RM Eve…Read More

  3. If you want pull ups just ask!

      strength Wendler Front Squat Week 2 Front Squat 1x3 at 70% 1RM Front Squat 1x3 at 80% 1RM Front Squat 1x3+ at 90% 1RM Skill Barbell Complex (Hang Power Clean, Hang Squat Clean, Front Squat) 1-1-1-1…Read More

  4. Time to work!

      Strength CFFM - Wendler Week 2 Overhead Squat OHS 3 reps @70% of 1RM OHS 3 reps @80% of 1RM OHS 3 reps+ @90% of 1RM Skill Split Jerk 1x3 at 65% 1RM Split Jerk 1x2 at 75% 1RM Split Jerk 1x2 at 80% 1…Read More

  5. Fridays are Fun!

      Wendler strict press   15 min Amrap 7 hspu 7 c&j 135, 95 7 pull ups   Post wod For Time 40 wt sit ups 50/35…Read More

  6. Pick it up!

    Wendler Cycle Week 2 Deadlift 5-5-5-5-5-5 Fran-Grace-Dianne Fran 3 min AMRAP Rest 1 min Graces 3 min AMRAP Rest 1 min Dianne 3 min AMRAP Then Row 2000 m TT…Read More

  7. Great day to train!

      Strength Overhead Squat 6x6 at 80% 1RM Skill 1 Jerk Dip + Power Jerk With Pause + Jerk With Pause, pick load Every 2 mins for 20 mins. Wod Every 5 mins for 25 mins do: 4 40 Double Unders 30 Kettleb…Read More

  8. Save Your Breath!

      Strength Wendler 1st week Front Squat Wod Nancy 5 rounds for time of: Run, 400 m 15 Overhead Squats, 95/65 lbs…Read More

  9. Mobilizing is a must!

      Pre wod Wendler Shoulder Press: Week 3 Shoulder Press 1x5 at 75% 1RM Shoulder Press 1x3 at 85% 1RM Shoulder Press 1x1+ at 95% 1RM Wod Squat Clean & Jerks (Grace - Full Clean) For Time: 30 Squat…Read More

  10. You Got This:)

          Strength Wendler ( members Choice)   Wod For time: 100 Double Unders -- then -- 4 rounds of: 10 Reverse Lunges, 53/35 lbs 10 Handstand Push-ups 10 Jack Knives -- then -- 100 Double Unders…Read More